5.14.2019

 In Workout of the Day

Warm Up

In teams of 3, complete 2 Rounds each of:

  • Partner A – Row 12/10 Cals (No Straps)
  • Partner B – Jumprope Singles
  • Partner C – Scap Pull Up x 5 + Air Squat x 10

-Rotate to the next station when the rowing partner has completed the prescribed work.

Workout of the Day

A. 3 Sets

  • A1: Wide Grip Pronated Pull Up x 5-7 @ 2011 – Rest 60 seconds
  • A2: Regular Grip Pronated Grip Pull Up x 5-7 @ 2011 – Rest 60 seconds
  • A3: Supinated Grip Pull Up x 5-7 @ 2011 – Rest 60 seconds

B. EMOM 20 (5 Sets)

  • Min 1 – Row 12-15/10-12 Cals
  • Min 2 – Burpee x 5 + Double Under x 30
  • Min 3 – Pull Up x 5 + Air Squat x 15
  • Min 4 – Rest

 

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